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Which Offers More Benefits? Sauna Vs. Cold Plunge Giselleflissak – Getty Images<\/p>\n
There are many tools and strategies available to maximize the benefits of your exercise regimen<\/a>. Two of the most popular right now involve temperature\u2014more specifically, dialing it up in a sauna or turning it down in a cold plunge. But if it\u2019s sauna vs. cold plunge for recovery, is one better for your muscles (including your heart) than the other?<\/p>\n Meet the experts: Tina Tang, C.P.T.<\/a>, a personal trainer in Jersey City, NJ; Molly Ruecker, P.T., D.P.T.<\/a>, a physical therapist at the walking app WalkFit<\/a>.<\/p>\n While generally safe, both saunas and cold plunges carry some risks for certain groups of people. Always check with your physician before adding a new practice to your routine to make sure it\u2019s a good fit for you. Here, fitness experts explain the benefits and potential drawbacks of the sauna and cold plunge, how to get the perks at home, and which is better for people over 50.<\/p>\n Benefits of saunas for recovery<\/p>\n \u201cA sauna can help boost the body\u2019s natural recovery process,\u201d says Tina Tang, C.P.T.<\/a>, a personal trainer in Jersey City, NJ, who specializes in helping women over 45 get stronger. \u201cThe heat increases circulation, raises the heart rate slightly, and helps tight muscles relax.\u201d This results in more oxygen and nutrients being delivered to sore and tired muscles, which may reduce soreness after a tough workout, explains Molly Ruecker, P.T., D.P.T.<\/a>, a physical therapist at the walking app WalkFit<\/a>. \u201cThe heat also encourages sweating, which may help flush out metabolic byproducts that accumulate after exercise.\u201d<\/p>\n Saunas also offer potential benefits beyond post-exercise recovery. According to the Cleveland Clinic<\/a>, spending time in a sauna may help improve sleep<\/a>, curb stress, and reduce chronic pain<\/a>, among other possible perks. \u201cFor women, especially during and after menopause, sauna time can also help the body manage temperature changes more effectively, which can make both workouts and daily activities feel more comfortable,\u201d Tang adds.<\/p>\n How to get the perks without a sauna<\/p>\n While you may be picturing a traditional wood-burning sauna (which creates dry heat) or a steam room (which uses wet heat), you don\u2019t need access to one of these to reap the benefits of a sauna. \u201cA warm bath or heated environment can offer some of the same relaxation and circulation benefits,\u201d says Tang. \u201cIt\u2019s not identical, but it can still help the body unwind and ease muscle tension after exercise.\u201d<\/p>\n Potential downsides of saunas<\/p>\n The biggest possible issue to watch for, especially if you\u2019re using a sauna regularly, is dehydration<\/a>. \u201cLosing too many fluids through sweating can impact recovery by making muscles and joints feel even stiffer,\u201d explains Ruecker. \u201cAlways remember to rehydrate by drinking water before and after.\u201d There are also some people who should not use a sauna. \u201cHigh heat can put stress on the cardiovascular system, which could be a concern for people with heart conditions, high blood pressure<\/a>, or [taking] certain medications,\u201d Ruecker says.<\/p>\n After you consult your physician (and as long as you aren\u2019t cranking the heat too high) and only staying in as for long as you feel comfortable, saunas are safe for most people. \u201cThe research recommends keeping your session around 25 to 30 minutes and avoiding temperatures above 165\u00b0F,\u201d says Tang, adding that you should stop if you feel lightheaded or overly warm. \u201cThat\u2019s plenty to get the benefits without putting unnecessary stress on your body.\u201d<\/p>\n Benefits of cold plunges for recovery<\/p>\n On the other end of the temperature spectrum, a cold plunge offers its own set of benefits for exercise recovery. \u201cCold exposure helps your body shift out of that \u2018hot and tired\u2019 post-workout state by tightening up the blood vessels and pulling blood back into circulation. For women, this is especially useful because we tend to send more blood to the skin after exercise, which can leave us feeling drained,\u201d Tang explains. \u201cThe cold redirects blood toward the muscles that need it, helping recovery kick in a little faster.\u201d<\/p>\n Research<\/a> shows that while cold plunging does seem to increase inflammation in the one hour following cold exposure, regular use may ultimately reduce inflammation, leading to less muscle soreness. \u201cThe shock of the cold triggers a release of norepinephrine\u2014a hormone that boosts energy, alertness, and overall mood. That\u2019s why many people describe feeling clearer and more refreshed after just a short plunge,\u201d Tang adds. According to a 2025 review in PLOS One<\/a>, cold plunges may offer benefits for improving stress, immunity<\/a>, and sleep quality, but more research is needed.<\/p>\n How to get the perks without a cold plunge<\/p>\n \u201cThe best alternative for a cold plunge is having a cold shower,\u201d says Ruecker. \u201cIf not that, use ice packs on sore areas, or even place your legs in a basin of cold water for five to 10 minutes. Even brief exposure can provide some of the anti-inflammatory benefits of a full cold plunge.\u201d For women, one of these alternate routes is likely the best place to start. \u201cMany women feel cold more intensely, so extremely cold plunges aren\u2019t necessary to see benefits,\u201d Tang says.<\/p>\n Potential downsides of cold plunges<\/p>\n While saunas have been around for decades, the popularity of cold plunges has only recently surged (though some cultures have reported the benefits of ice baths<\/a> for some time). As such, more research is needed to determine exactly if and how cold plunges benefit the body and who they are best for. \u201cCold plunges are not for everyone,\u201d Ruecker says. \u201cExtreme cold can stress the cardiovascular system, especially for people with heart or circulation issues. It can also be uncomfortable or even shocking if done too abruptly.\u201d<\/p>\n What\u2019s more, both Tang and Ruecker say that overusing cold plunges may counteract some of the benefits you may get from exercise. \u201cCold right after strength training<\/a> or any workout where the goal is muscle adaptation may actually slow progress because it reduces the inflammation needed for those changes,\u201d Tang explains. It\u2019s best to discuss your goals with a healthcare professional to determine if a cold plunge is right for you.<\/p>\n Sauna vs. cold plunge: Which is best for people over 50?<\/p>\n The experts we spoke to agree that for people over 50, especially genetic women, saunas offer broader and better support for their exercise recovery. \u201cIt\u2019s gentler on the cardiovascular system and can help with joint stiffness, circulation, and relaxation,\u201d Ruecker says. \u201cThe heat can also support connective tissue health, which is really important as we age.\u201d<\/p>\n What\u2019s more, Tang adds that the heat exposure you get in a sauna may also be beneficial for retraining your ability to tolerate heat during and after menopause. And an animal study from the University of Massachusetts Amherst<\/a> suggests that daily heat exposure may even help combat age-related weight gain and insulin resistance<\/a>.<\/p>\n The bottom line<\/p>\n While cold plunges can still be beneficial, Tang says that if you were to pick one, the sauna is a better pick for most. It has fewer risks, is long-studied, and is (let\u2019s face it) much more enjoyable.<\/p>\n You Might Also Like<\/p>\n","protected":false},"excerpt":{"rendered":"Which Offers More Benefits? Sauna Vs. Cold Plunge Giselleflissak – Getty Images There are many tools and strategies…\n","protected":false},"author":2,"featured_media":313572,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,205682,133166,205680,538,137,205681,205683,205679],"class_list":["post-382419","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-benefits-of-saunas","tag-cold-plunge","tag-cold-plunges","tag-fitness","tag-health","tag-molly-ruecker","tag-ruecker","tag-tina-tang"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/382419","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=382419"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/382419\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/313572"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=382419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=382419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=382419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}